Ten kid-friendly foods with super-powers

If Kate Di Prima, paediatric nutritionist and author, was stranded on a desert island with a bunch of kids, these are the ten foods she'd like to have with her:

1. Baked beans

Baked beans have tons of yummy goodness that also provide a decent punch of nutrition and fibre. This palatable and easy-to-prepare entrant from the legume family is filled with anti-oxidants, protein, vitamins and minerals.

Suggestions:

Great in jaffles, on pizza and added to any stew, soup or casserole.

2. Eggs

Eggs are “nature's little vitamin capsule,” says Kate, because they are so nutrient-rich, providing 11 different vitamins and minerals, high quality protein, healthy fats like omega-3 and important antioxidants. They are also super-tasty, convenient and can be eaten on their own or added to a meal.

Suggestions:

Beat eggs with a splash of milk to make a simple scrambled eggs for breakfast, make a fritatta with cooked vegetables, or make egg-y bread soldiers for afternoon tea.

3. Avocado

Mother Nature's perfectly packaged spread, the avocado is a dream food for kids and adults. Here's why - in every 100g it contains 11 percent of the recommended daily intake of vitamin A, 11 percent of thiamine, 19 percent of riboflavin, 21 percent of niacin, 42 percent of vitamin C and 13 percent of magnesium, to name a few.

Suggestions:

Add to a banana smoothie, spread on crackers, make a dip or slice onto pizzas.

4. Tinned salmon

Fresh fish is great, but tinned fish goes the distance and can be pulled out of the pantry for a last-minute nutritious meal. Salmon has long been called a ‘super-food' because of its high omega-3 content - the added benefit of the tinned version is the soft little bones that are calcium-dense and can be eaten.

Suggestions:

It's the wonder food that can be added to pasta sauces, used as a filling for sandwiches and turned into a mornay.

“All berries are great,” says Kate, but in Australia strawberries are readily accessible and when they're in season, don't cost a fortune. Out of season, frozen berries also do the job. Plus they're jam-packed with goodness including vitamins A, C, K and B5 and B6, potassium, folate, riboflavin, and different types of antioxidants. They're also rich in manganese, potassium, magnesium, copper, and omega-3 fatty acids, and research has found they're very good for the boosting the immune system.

Suggestions:

Just eat, washed, straight from the punnet, or add to breakfast cereals, stir through yoghurt, or whizz into a smoothie.

6. Yoghurt

A special treat that's a powerhouse of nutritional value, yoghurt helps your kids load up on calcium, protein and has all those good bacteria our tummies need.

Suggestions:

Add to smoothies, baked potatoes and serve with fruit.

7. Broccoli

It may be green but for some reason kids still like it. And it's a true super-food with studies suggesting it prevents cancer and keeps us healthy. Not only does broccoli contain antioxidants, including vitamin C, but it's a particularly good source of folate (naturally occurring folic acid) as well as the cancer-fighting phytochemical called sulphoraphane.

Suggestions:

Add florets to stir fries and casseroles, or steam then and blend into a yummy soup.

8. Tomatoes

It doesn't matter that many kids don't fancy raw tomatoes because these ruby wonders are better for you cooked and processed. “The more you cook them, the higher in anti-oxidants they become,” says Kate. Research shows that the anti-oxidant lycopene found in abundance in tomatoes is more easily absorbed by the body if processed into sauce and paste.

Suggestions:

Make up Napoli sauces to stir through pasta and spread on pizza. Open a can of tomatoes and add to your stews and casseroles.

9. Wholegrains

Wholegrains are loaded with fibre and a big suite of B vitamins. Kate advises to aim for the least processed wholegrains - and substitute where possible for highly refined grains like white flour and white rice.

Suggestions:

Use wholemeal pastas and breads where possible and choose wholegrain cereals. Try substituting wholemeal flour for white flour when cooking.

10. Lean red meat

There is no better source of easily absorbed iron for us human beings than red meat, says Kate. It is also a great source of vitamin B12, the anti-oxidant selenium and protein. And here's an interesting fact - half the fat found in lean meat is the heart-healthy monounsaturated and polyunsaturated kind.

Suggestions:

Lean mince can be turned into meatballs, burgers and bolognese sauce while little lamb cutlets are the perfect finger food.

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This article was written by Fiona Baker for Kidspot, Australia's best family health resource. Fiona spoke to Kate Di Prima, a leading Australian dietitian and co-author of More Peas Please: Solutions for Feeding Fussy Eaters (Allen & Unwin, RRP $29.95).

Last revised: Monday, 7 April 2014

This article contains general information only and is not intended to replace advice from a qualified health professional.